Week of June 11th – June 17th, 2007

Monday 6/11
I waited until Ryan got back from Prefontaine, and that was around 6pm. Drove to Buffalo Park. I ran 20 minutes warmup, an then 8 mile tempo. The splits were 5:15s give or take a few seconds until the last 2, where I went 5:05, 5:00. Then I ran 15 minutes down to the high school track and then 4 x 400 in 60.90, 60.90, 60.5, then 58 flat. Finally I ran 15 minutes to cooldown. Very hard, but actually felt easier than last time I ran this workout a few weeks ago.
16 miles

Tuesday 6/12
AM – 40 minutes from Killian’s house towards Soldiers Loop
PM – not very original, ran the same as the morning
12 miles

Wednesday 6/13
This morning I ran from the house and headed towards Fischer Point. Then I did the loop with the huge hill and came back, after making a wrong turn in the process. Then run ended up going 80 minutes.
12.5 miles

Thursday 6/14
AM – I got up at 4am and drove down to Campe Verde to do a workout. The track is dirt, and was in pretty crappy condition. The workout was 4 x mile with 2 min R. I ran 4:36, 4:36, 4:34, 4:28. I ran 3 miles up and 3 miles down.
PM – I ran 35 minutes easy from the horse track
15 miles

Friday 6/15
AM – We drove from the house and drove up Shultz Pass road up to the Waterline trail. Brian Hanley was here for the night, so the three of us, including Justin ran the Waterline trail. I went 35 minutes out and 31 minutes back (probably sub 6 on the way back). The altitude was from 8000ft to 9000ft. About 10 miles for this run.
PM – I ran 16 minutes from the house to the track, then ran 5 x 150m in spikes pretty hard, then 16 minutes back to the house. Then I did a pretty tough ab/pushup circuit
15 miles

Week of June 4th – June 10th, 2007

Monday 6/4
I decided not to double today since I was still tired from the PM long run last night. In the afternoon I ran 60 minutes from the track, then ran 4 x 200m in 29, 28, 27.5, 26.5. Then I ran 20 minutes easy around the area near the track.
12 miles

Tuesday 6/5
AM – 20 minute warmup. 3 sets of 10 x 200m. First 10 in 30, second 10 in 32, third 10 in 30. It was a tough workout since my legs were a little tired from the all out 200s yesterday. The first two sets were done in flats and then the last set in spikes. Most were within 0.5 seconds of the target. Got through it, last one in 28.5
PM – 30 minute jog on the Arizona trail
14 miles

Wednesday 6/6
The wind today in Flagstaff was out of control. There was a constant wind of 40 mph and gust to 65 mph. I waited till the last minute in the evening and then ran 90 minutes pretty easy from a dirt road in the woods and ran past Fischer Point a mile or so and then came back. Finally saw some elk in the woods.
13.5 miles

Thursday 6/7
AM – I ran 45 minutes on the Campbell Mesa trail. I was running pretty easy, maybe 7 min pace.
PM – I ran 50 minutes from the track with Dan, the first 10 minutes were pretty chill.
13 miles

Friday 6/8
AM – Hard Track Workout. Supposed to be 8 x 1k in 2:45 with 3 min R, 6 min R after 4.
Ran 20 minute warmup. The wind started to pick up big time, maybe 20 mph. I ran the first 2 in flats and then switched to spikes. 2:46, 2:47, 2:47, 2:48, then 6 min R, then 2:49, 2:51, then I got really pissed off, took 4 minutes R, then 2:41 and called it a day. I was hurting after 100m in each interval, crazy.
PM – 30 min steady
14 miles

Saturday 6/9
AM – 40 minutes at Buffalo Park, but went in the back trails
PM – 40 minutes at the horse race park. I just ran 20 minutes out and back.
12 miles

Sunday 6/10
Today I ran 95 minutes from the house. I ran to Old Walnut Canyon Road and out 5 miles until the intersection and back. It was tough back, into the wind and a little uphill.
15.5 miles

Week Total – 94 miles

Week of May 28th – June 3rd, 2007

Monday 5/28
70 minute run from the horse track around soldiers loop and then on the backroads. Felt pretty good.
11 miles

Tuesday 5/29
AM – 30 minute on the Cambell Mesa loop (4 mile loop)
PM – 60 minutes HARD – under 6 minute pace, then to the track for drills and stretches, then 4 x 300m in 43.5, with 100m jog R (80-90”). Then 15 minute cooldown
17 miles

Wednesday 5/30
90 minutes from the horsetrack to the Arboretum and back. Legs felt good, but my right foot a little (maybe from the new shoes). I was really, really thirsty afterwards. Massage at 5pm
13.5 miles

Thursday 5/31
AM – I ran 50 minutes from the track with Lopez Lamong. Nice and easy through the trails south of campus. 8 miles
PM – 32 minutes from the house around the neighborhoods, back through the golf course. Almost got hit by a golf ball! Felt pretty good. 4.5 miles
12.5 miles

Friday 6/1
18 minute warmup, then 8 mile tempo run at the Buffalo Park loop. Miles were 5:12, 5:18, 5:16, 5:16, 5:10, 5:10, 5:05, then on the last mile I got a stitch and had to stop at 2:30 through the ½ mile. Then, 15 minute run to the track, put on my spikes and ran 4 x 400 with about 1:40 R jog in 61, 60.5, 60.5, 58. Finally, ran 15 minute jog. Legs were tired! Icebath afterwards.
16 miles

Saturday 6/2
AM- 30 minute run (4 mile Mesa loop). Felt pretty good
PM – ran 50 minutes with Dan Lanzillotti from the running store in Flagstaff, up through some trails towards the Lowell Observatory and back beside the railroad tracks.
11.5 miles

Sunday 6/3
1:50 long run in the evening. Ran down Old Walnut Canyon road and back. Very strong wind and uphill on the way back. I felt like I was bonking at 1:35, jogged the last 5 minutes. Drank too much Endurox when I got home, felt ill for a couple hours afterwards.
17.5 miles

Week Total – 99 miles

Week of May 21st – May 27th, 2007

Monday 5/21
AM – 30 minutes Easy from the house to the urban trails and back
PM – 46 minutes from the track, then some drills and 8 x hard strides on the grass
11 miles

Tuesday 5/22
This morning I ran 60 minutes from the house to the track. Saw a big ass fox in the woods, kind of cool. The track was busy with some kind of meet going on, so we drove up to a local high school track. 6 x 300 (43.5, 44.6, 43.8, 43.9, 44.4, 43.2) with 65-70” recovery. Felt pretty good today, although a little tight from the strides yesterday. 12 minutes easy to end.
11.5 miles

Wednesday 5/23
AM- 45 minutes from the house to the urban trails and back, very easy run, but legs felt dead. Massage afterwards.
PM – after coming back from Sedona I went for an easy 25 minute run.
9 miles

Thursday 5/24
AM – 15 minutes before driving down to Phoenix for flight to Oregon
PM – 15 minutes in Eugene
4 miles

Friday 5/25
PM – 25 minutes from the track to Pre’s trail and back. 2 x 200m, 2 x 150.
4 miles

Saturday 5/26
RACE – Road to Eugene – 5000m – 13:35.68
40 minute run with Gillis, then 4 x 20 second strides
11 miles

Sunday 5/27
80 minutes from the hotel to Pre’s trail and then two loops and the back to the hotel
My left ankle/lower calf felt very tight, but ran through it
12.5 miles

Week Total – 63 miles

Week of May 14th – May 20th, 2007

Monday 5/14
AM- Ryan and I ran the 4-mile loop in 30 minutes or so. Campbell mesa loop.
PM- Ran from the track towards Soldiers Loop for 50 min, out and back. Back at the track I ran 5 x 150m HARD. Then 10 minutes cooldown on the grass.
12.5 miles

Tuesday 5/15
AM – 25 min up. I worked out with Ryan – 10 x 400m in 62 with 75 sec R. We took 4 min break after the first 6. Most of the 400s were in 61-62, last few in 61, 59.
PM – 30 minute run around the neighborhood by myself
12.5 miles

Wednesday 5/16
AM – 32 minutes up at the Snow Bowl. Nice and easy run with Ryan.
3.5 miles
PM – We met up with Bernard Lagat at his house and ran what was supposed to be 10 miles at 6 min pace. The first mile was 6:30, but we were 12:00 at 2 miles, which sort of set the tempo for the rest of the run. I finished with Bernard in 55:40 (5:32 miles) and Ryan was 57:00.
13.5 miles

Thursday 5/17
AM – 42 minutes, 3 loops around Buffalo Park with Ryan, cruising.
PM – 35 minutes easy around the neighborhood, before going to get a massage
11.5 miles

Friday 5/18
AM- Track Workout - Flagstaff. I was supposed to run 6 x1000m in 2:45 with 3 min R, 10 min R, 3 x 300 in 43 with 100m jog R. It was hard right off the get go. 2:46, 2:47, then changed into spikes, 2:46, then pushed the rest to 3:30, then 2:47, 2:48, and for the final one pushed the R to 4 min, 2:44. 12 min R, then 3 x 300m in 43.08, 43.7, 42.7, 2 min R. Then 20 min cooldown. 9.5 miles
PM – 30 minutes – 4 miles easy around the house.
13.5 miles

Saturday 5/19
AM - Ryan and I ran all three of the loops near our house this morning. I felt good so I was pushing it a little bit.
PM - In the evening I ran 25 minutes by myself from the house
14.5 miles

Sunday 5/20
This morning we met Mike Smith, Ryan Shay, Fasil Bisuneh, and some others down at A-1 mountain road. We ran 7.5 miles out on the dirt road, gradually going uphill. Probably 6:20 for the first have and then 5:30’s on the way back. 1:31 for 15 miles or so and then ran a mile in 7 min to cool down. I felt great today.
16 miles

Week Total – 94 miles

Week of May 7th – May 13th, 2007

Monday 5/7
AM – 60 minute run from the hotel in Flagstaff down the urban trail system.
PM – 28 minutes around the trails easy
13.5 miles

Tuesday 5/8
AM – 30 minutes from the hotel towards the soldiers loop and back. Felt great
PM – 50 minutes from Killians house towards the pointe and back to the track. 4 x 200 m in 28-29, then 15 minutes easy back to the house
14.5 miles

Wednesday 5/9
90 minute run from Killians house. Started the run with Justin and then went off of soldier’s loop to the power lines and back via the other half of soldiers loop. It was a good run.
14 miles

Thursday 5/10
AM – 40 minutes around the neighborhood, exploring the new area, found the urban trails
PM – ran 40 minutes at Buffalo park, then 5 hard strides.
13 miles

Friday 5/11
AM – 30 minutes from the house to the urban trail and back.
PM – my first workout at altitude. 5 mile tempo in 25:30 (5:08, 5:08, 5:07, 5:07, 5:00). I felt fantastic, and it was very easy. 20 minute cooldown
14 miles

Saturday 5/12
This afternoon I ran 52 minutes on the Campbell mesa trail, and then waited an hour before running 20 minutes on the golf course behind the house. My stomach was giving me some serious problems. Afterwards I did calisthenics and drills and then went out for sushi with Ben.
12 miles

Sunday 5/13
This morning I went and picked up Ryan from the airport in Phoenix. We came back and ran to Fischer Point. On the way back we got a little lost, but we found our way after a while. Good solid run. 140 minutes
14.5 miles


Week Total – 95.5 miles

Week of April 30th – May 6th, 2007

Monday 4/30
80 minutes in Palo Alto. I felt pretty good considering the race. I saw Jerry Rice jogging around the infield in the track.
12 miles

Tuesday 5/1
AM – 30 min easy
PM – 60 min easy
13.5 miles

Wednesday 5/2
AM – 30 minutes easy
PM – 20 minutes up, 3 miles tempo with Leo (5:00, 4:55, 4:42). 20 minutes easy
13 miles

Thursday 5/3
AM – 42 minutes easy
PM – 50 minutes easy
13.5 miles

Friday 5/4
Last spring workout day with the guys. 20 min up, 7x1000m with 90 secs R jog (2:45, 3:00, 2:45, 3:00, 2:45, 3:00, 2:42). I held back because Vig told me to. Then 5 min R, 2 x 400m (55.6, 57.1) with 3 min R. 20 min easy on the grass
11 miles

Saturday 5/5
Today I got everything together and started the drive to Flagstaff. Pretty boring other than the fact that an eagle flew overhead and dropped a huge live snake on the road in front of me. I ran 50 minutes before leaving. I was too tired once I got into Albuquerque, so I just did some calisthenics and went to bed.
8 miles

Sunday 5/6
I got to Flagstaff around 2pm, and then went on a fantastic 95 minute run. I ran from the hotel to soldiers loop and then went to the dirt roads along the power lines, and then back.
15 miles

Week Total – 86 miles

Week of April 23rd – April 29th, 2007

Monday 4/23
AM - 32 minutes
PM - 42 minutes + strides (felt terrible)7 min easy on the grassworked out with Tre
12 miles

Tuesday 4/24
60 minutes easy from the track. I felt like crap today, and the hip was still a little tight.
8.5 miles

Wednesday 4/25
AM – 25 minutes
Today I warmed up 20 minutes, and then ran a 4 mile tempo on the track with Andrew. I ran in trainers 21:00, it was really easy. Then I spiked it up and ran 2 x 1000 (2:35, 2:36) with 3 min R. I felt awesome on the 1000’s. There is still hope for me yet!
15 miles

Thursday 4/26
AM – 40 min easy
PM – 40 min easy
12 miles

Friday 4/27
AM – 30 min easy
Flew to Palo Alto
PM – 30 min easy
9 miles

Saturday 4/28
30 minutes easy with pre-race routine
5 miles

Sunday 4/29
RACE – Cardinal Invitational – 5000m
Not a great race, but ok. I wanted to get under 13:50, and I ran 13:41. It was good, except I ran a little too conservatively and I ran a little stupidly. Too many bodies and I was moving in and out of lane 1, just wasting a lot of energy. 30 minute run afterwards
12 miles

Week Total – 73.5 miles

Week of April 16th – April 22nd, 2007

Monday 4/16
AM - 30 minutes around IFPM - 46 minutes with the guys up the alleys and around IF. back to the track and 5 x strides barefoot on the grass. Then 10 minutes easy on the grass.
12 miles

Tuesday 4/17
AM - 22 minutes easyPM - RAINY - 20 min up4 miles tempo (19:20 - 4:55, 4:52, 4:55, 4:38)20 min downRan with Middleton
13 miles

Wednesday 4/18
AM - 32 min - 4.5 milesPM - 45 min with Leo around Shoal Creek Loop, hard ab work with Tre + hurdle drills
11.5 miles

Thursday 4/19
AM – 40 minutes easy
PM – 40 minutes eady
12 miles

Friday 4/20
52-53 minute run with Hobbin to TL and back. 2 x 200, 2 x 150
9 miles

Saturday 4/21
AM - 20 min easyPM - 20 min - RACE - 3000m - 8:12very windy18 min down. Rest 2 hours20 min uppace 700m (59's)12 min jog
11 miles

Sunday 4/22
100 min on TL. Started with Barry and Raul. Went out 50 min, 46 min back last 4 miles (5:45, 5:45, 5:30, 5:30), easy 4 min jog
16 miles

Week Total – 85 miles

Week of April 9th – April 15th, 2007

Monday 4/9
AM – 30 min easy
PM – 40 min followed by 4 x 150m ALL OUT (18.5-19.0). 15 min jog and then went to see Tre to work on abs and upperbody elastic work.
12.5 miles

Tuesday 4/10
20 min warmup. Worked out with Leo. 2 x [1600m - 4:40, 2 min R, 800m - 2:10, 2 min R, 400m - :57, 3 min R, 200m - 26.5] 5 min R30 min jog
11 miles

Wednesday 4/11
I ran 80 minutes with Hobbin and Owen from the track to Greenbelt and back, clicking off 6:20s. My left hamstring felt a little tight today from yesterday, but otherwise i felt ok. It was awesome out today, perfect weather
12.5 miles

Thursday 4/12
AM – 42 min from the house to the IF fields and through the alleys
PM – 40 min steady around the neighborhoods with Barry
13 miles

Friday 4/13
AM - 20 minutes easyPM – “Operation: get behind the freshmen”. Leo and I worked out with the two freshmen today. Very HOT and very windy. 20 min up, 6 x 1000m with 3' R jog(2:48, 2:47, 2:44, 2:43, 2:42, 2:40)8 min R, 6 x 200m in 29-30, with 30" RI ran in to take a cold shower right after the 200’s
20 min down
14 miles

Saturday 4/14
AM - 63 minutes with Barry on Greenbelt (Started at mopac bridge, then up the hill of life and to some awesome trails at the top of the hill)PM - 20 minutes to the gym and then weights + calisthenics
13 miles

Sunday 4/15
This morning I got up and ran with the guys from the track. I ran with Middleton for 100 minutes. We went from the track to TL, then to Stratford, then to scenic, and then back to the track and straight in to a 2 mile tempo in 5:27, 5:17. I slept 3 hours afterwards!
16 miles

Week Total – 92 miles

Week of April 2nd – April 8th, 2007

Monday 4/2
Today I saw the doctor and they told me it probably was nothing, so I went to practice. I ran 60 minutes with the guys around the mopac loop, and then did 3 x 150s hard in spikes. Foot felt ok afterwards. Jogged 10 min on the infield
12 miles

Tuesday 4/3
Pre race run. 30 minutes followed by 5 x 150m in spikes. 10 min jog cooldown
6 miles

Wednesday 4/4
AM – 20 min easy
PM – 1500m race at Texas Relays (B section). 3:58. 61, 64, 65, 48. Not a good race at all. Shows that I have lots of speedwork to do.
10 miles

Thursday 4/5
75 minute run from the track. Felt pretty good after the race.
12 miles

Friday 4/6
AM – 20 minutes
PM – 20 min up to TL, 4 mile tempo on Town Lake in 20:31 with Andrew, Owen, and Freshmen ) 5:07, 5:08, 5:05, 5:11. 20 minute cooldown, followed by 4 x hard strides on the grass.
13 miles

Saturday 4/7
Very cold and rainy today. Even some sleet falling at times. Snowing in Dallas apparently. Barry and I got lucky and ran right in between rain storms. Took advantage of it. Ran 75 minutes around to Shoal Creek and back to the house.
11 miles

Sunday 4/8
Today Vig got really mad at me for the first time EVER. He said 6:10s on TL, but we ended up averaging about 5:50’s (we all felt good). 95 minute run from the track – a loop of TL (10.2 miles) in 59 flat, and back to the track for 1.5 miles at 5:20 pace. Vig was super upset that we went too fast, but I felt awesome.
16 miles

Week Total – 80 miles

Week of March 26th – April 1st, 2007

Monday 3/26
AM – 30 minutes easy
PM – 50 min easy with Andrew (foot was hurting a little bit)
11.5 miles

Tuesday 3/27
Ran 50 minutes with the guys and then went straight into a tempo run in trainers on the track. 3 miles in 14:40 or so. Last mile in 4:42. Then we put on spikes and ran 6 x 400 in 62. followed by 30 minute cooldown
12.5 miles

Wednesday 3/28
Went in the pool and on the bike. Cross-trained like a crazy man.
0 miles

Thursday 3/29
Ran 40 minutes but my foot hurt!
6 miles

Friday 3/30
Rested my foot
0 miles

Saturday 3/31
Rested my foot
0 miles

Sunday 4/1
Rested my foot. Worried about stress fracture.
0 miles

Week Total – 30 miles

Week of March 19th – March 25th, 2007

Monday 3/19
AM – 25 minutes easy
PM – 50 minutes with the guys. 4 x 200m in spikes (29.8, 29.6, 29.9, 28.6) 10 min jog, followed by medballs and calisthenics.
13.5 miles

Tuesday 3/20
15 minute warmup to TL. 4 mile tempo in 21:00 (felt really hard). 18 minutes back to the track. 6 x 400m in 64-65 (last one in 60) with 200m jog. The track work felt more comfortable. 30 min cooldown.
14 miles

Wednesday 3/21
80 minute run with the guys from the track. Afterwards I did weights and drills with Tre.
12.5 miles

Thursday 3/22
AM – 40 minutes easy
PM – 15 minutes easy, 4 x 300m with 100m jog (35”) – 46.5, 46.5, 47, 45.9. 15 min cooldown.
11.5 miles

Friday 3/23
65 minute run from the track. No workout today since racing on Sunday morning.
10 miles

Saturday 3/24
Pre-race- 30 minutes easy and some light strides
5 miles

Sunday 3/25
RACE – Capitol 10k – Austin, TX - 2nd place
Ran 31:02 – pretty steady the entire way – 19:45 though 4 miles, but I got a stitch in the last two miles. Very hilly course, so I’m pretty happy with the effort.
13.5 miles


Week Total – 80 miles

Week of March 12th – March 18th, 2007

Monday 3/12
AM – 30 min morning
PM – 50 min run, 4 x 200 in 30”, jogged on infield for 10 min
12 miles

Tuesday 3/13
AM – 25 min easy
PM – 18 min warmup, 4 mile tempo (20:25), 17 minute cooldown. Raining very hard during the workout.
12 miles

Wednesday 3/14
80 minute run. Did TL loop with Brian Hanley, plus added on.
12 miles

Thursday 3/15
40 minutes easy
6 miles

Friday 3/16
18 min warmup. 6 x 1000m (2:55, 2:57, 2:56, 2:58, 3:00, 2:57). Rest was supposed to be 90” 400m, but after 2k it was obviously too short. Slowed R to 2:00. Felt terrible and slow. Not a good workout. Windy and HOT.
10 miles

Saturday 3/17
70 minute run from the house. I ran to TL and met Jessica around Barton Springs and then finished up on the Greenbelt for a little while.
11 miles

Sunday 3/18
90 minute long run. I ran from the house to Scenic, TL, and then back. I felt pretty good.
14 miles

Week Total – 77 miles

Week of March 5th – March 11th, 2007

Monday 3/5
I ran 50 minutes easy today to test my groin. Overall it felt pretty good.
8 miles

Tuesday 3/6
Today I ran 50 minutes, but I wanted to run longer. My hip (which had been tightening up in December) was super tight.
7 miles

Wednesday 3/7
OFF – my hip just hurt too much. I went and saw Mark Hernandez who worked on my hip. Should be better by tomorrow.
0 miles

Thursday 3/8
60 minutes at a very decent pace around the neighborhoods. The hip felt fine.
10 miles

Friday 3/9
Pretty tired legs from yesterday’s run but still another 60 minutes at a decent pace.
9.5 miles

Saturday 3/10
AM – 30 minutes easy
PM – 50 minutes easy
11 miles

Sunday 3/11
80 minute intermediate long run, running 5:50’s for the last half of the run.
13 miles

Week Total – 58.5 miles

Week of February 26th – March 4th, 2007

Monday 2/26
OFF – rest groin strain

Tuesday 2/27
OFF – rest groin strain

Wednesday 2/28
OFF – rest groin strain

Thursday 3/1
OFF – rest groin strain and now I am sick!

Friday 3/2
OFF – rest groin strain and now I am sick!

Saturday 3/3
OFF – rest groin strain and now I am sick!

Sunday 3/4
OFF – rest groin strain and now I am sick!

Week Total – 0 miles

Week of February 19th – February 25th, 2007

Monday 2/19
50 min run easy. Calisthenics and then 5 hard strides barefoot on the grass. Calves were pretty beat up from yesterday.
7 miles

Tuesday 2/20
AM – 25 minute run
PM – 20 minute warmup. 4 x 800m in 2:11-2:13 (68 then 63). Felt great! 20 minutes cooldown
11 miles

Wednesday 2/21
Supposed to be an 80 min run, but was very hypoglycemic and almost bonked after 30 minutes. I made back to the track, drank a milkshake and then ran home, for a total of 55 minutes.
8.5 miles

Thursday 2/22
OFF – rest groin strain

Friday 2/23
OFF – rest groin strain

Saturday 2/24
OFF – rest groin strain

Sunday 2/25
OFF – rest groin strain

Week Total – 26.5 miles

Week of February 12th – February 18th, 2007

Monday 2/12
AM - 45 minute run in Florida, 4 x 200m in 30, 15 min run
PM – 25 minutes with Barry in Austin when I got off the plane
12 miles

Tuesday 2/13
20 minute warmup. 20 x 200m (30” – 31”) 45” jog across grass, 2:30 R between sets of 8. 20 minute cooldown.
12 miles

Wednesday 2/14
80 minute run from the track, from scenic to town lake. Drills afterwards.
13 miles

Thursday 2/15
AM – 40 minutes easy
PM – 40 minutes easy
12.5 miles

Friday 2/16
56 minute run on TL, checking out the marathon route.
9 miles

Saturday 2/17
Pre-race routine. 25 minute run, some strides.
3.5 miles

Sunday 2/18
Austin Marathon Pacing. 20 min up. Paced Teren Jameson though 10 miles in around 52 min. Felt fantastic and very easy – chugging along with 5:12 miles
25 min cooldown afterwards.
15 miles

Week Total – 77 miles

Week of February 5th – February 11th, 2007

Monday 2/5
65 minute run on the boat
10 miles

Tuesday 2/6
65 minute run on the boat
10 miles

Wednesday 2/7
45 minute run on the boat
7 miles

Thursday 2/8
75 minute run on the boat
12 miles

Friday 2/9
Day off
0 miles

Saturday 2/10
85 minutes total running on the boat
13.5 miles

Sunday 2/11
60 minute fast run on the roads in Florida
10 miles

Week Total – 62.5 miles

Week of January 29th – February 4th, 2007

Monday 1/29
Ran 60 minutes with Joe, Ryan, and Owen, from the track to TL and then to some concrete paths under mopac and back through shoal creek. Came back and worked with Tre.
9.5 miles

Tuesday 1/30
20 min warmup. Track workout: 4 x 800m in 2:15, with 90” R, 20 min down. Ran with Andrew, Ryan, and Brandon. It was crazy windy out, and this workout was really hard for me.
9 miles

Wednesday 1/31
75 minute run on Greenbelt and then finished off on TL running 5:45’s to 5:50’s. Felt great today.
12.5 miles

Thursday 2/1
45 minute morning run before hopping on plane to Florida. Legs felt tired from yesterday.
6.5 miles

Friday 2/2
AM – 25 minute run in florida
PM – 16 min warmup – 4 mile tempo on terrible track (5:10, 5:10, 5:11, 5:05). 15 minute cooldown
11 miles

Saturday 2/3
AM – 50 minute morning run. Did not feel good at all! Legs dead from last night.
PM – 25 minutes easy. Legs felt a little better tonight, but maybe a little fatigued
10.5 miles

Sunday 2/4
80 minute run in Florida.
12 miles

Week Total – 71 miles

Week of January 22nd – January 28th, 2007

Monday 1/22
50 minute run
7 miles

Tuesday 1/23
25 min warmup. Tempo run with the freshmen. 4 miles on the track (5:15, 5:15. 5:15, 5:00). 25 minute cooldown.
11 miles

Wednesday 1/24
70 minute Town Lake Run with the guys from the track
11 miles

Thursday 1/25
AM – 27 minutes easy
PM – 28 minutes easy
8 miles

Friday 1/26
15 min warmup. 4 x mile on the track in 4:50 with 1 min R jog, 4 x 200m in 31. 30 minute cooldown. Felt pretty good considering fitness. Ran with the guys
10 miles

Saturday 1/27
55 minutes easy on TL with Barry. Calfs were tired from yesterday’s workout.
8 miles

Sunday 1/28
Long run with Barry and Raul. From the house to TL and back via scenic. Ran 86 minutes.
13 miles

Week Total – 68 miles

Week of November 21st-27th, 2005

Monday 11/21
3pm – this afternoon I ran 60 minutes pretty hard from the house to the IF fields and then back to the track. I did 6 x corner to corner strides in my spikes and then a 200 on the track in 27. Afterwards I ran back home another 10 minutes.
11 miles

Tuesday 11/22
4pm – This afternoon the weather was fantastic, maybe 75 degrees and hardly any wind. I ran to shoal creek and ran 20 x hills (28-29 seconds up, 45-50 seconds down) I was trying to run as hard up the hill as I could. I then ran back to the track where I ran 2 miles in 8:51 (4:28, 4:23) feeling really easy with no lactic feeling. Afterwards I did a few strides on the infield and cooled down for about 17 minutes
12 miles

Wednesday 11/23
4pm – this afternoon I ran 90 minutes from the house down to TL. I was cruising at maybe 6:10 pace the entire way, and I was feeling OK.
14 miles

Thursday 11/24
10am – this morning I ran 35 minutes before heading down to San Marcos for a great thanksgiving dinner. In the evening I ran another 35 minutes with Raul.
11 miles

Friday 11/25
4pm – This afternoon I ran to Town Lake and ran an 8 mile tempo. I ran 21:15 for the first 4 miles and then turned around and ran 20:45 for the second 4 miles. Then I ran to the track (14 minutes) and ran 4 x 400m in 62 with 200m jog R (50 seconds). Afterwards I cooled down 15 minutes. I felt pretty slow at the beginning of the workout, but I was feeling awesome by the end.
16 miles

Saturday 11/26
3pm – today I ran 70 minutes steady from the house to the central park area around central market and then to the IF fields. I then ran back to the house and looped around to make it 11 miles approximately. I felt pretty good, and it was beautiful out.
11 miles

Sunday 11/27
4pm – this afternoon I started the run off with Barry, but that guy is losing shape fast and couldn’t hold on to 6:10 pace on TL, so I dropped him and started running 5:50’s by 30 minutes into the run and pretty much kept that pace all the way to 90 minutes, and it felt really easy, although there was a huge wind that picked up near the end of the run.
15 miles

Week Total - 90 miles

Week of November 14th - 20th, 2005

Monday 11/14
10am – I ran 60 minutes from the house to the IF fields and ran two laps and then ran home, but added on 10 minutes when I got there because I felt good.
6pm – I ran 25 minutes with Barry. We went up to the house and dropped off some forms to our new landlady (hopefully).
13 miles

Tuesday 11/15
7am – This morning I ran 20 x hills at Morris Williams with the MD guys. We run about 200m up a hill and jog down. I lapped them almost 4 times, since they were crawling on the recovery down the hill. When I got back to the track I ran 9:15 for two miles in my flats. I felt very strong, and ended with a 20 minute cool down to finish off.
15 miles

Wednesday 11/16
4pm – This afternoon it was actually kind of cold out, maybe in the 50’s and a stiff cold wind. I ran 90 minutes easy from the house around town lake and then cut short across the pedestrian bridge. I added on about a mile when I got back along the warmup loop.
14 miles

Thursday 11/17
11am – this morning I ran 40 minutes to IF and back after class.
9pm – tonight I ran 40 minutes again around campus
12 miles

Friday 11/18
7am – I ran a workout on my own this morning at Zilker Park. Tom helped me out bigtime by mapping the course for me. I ran a 28 minute warmup and then 10 x 1km in 3:00 with 90 secs jog rest. The first one felt really slow in 3:08 (trying to get the course down), but by the end I was hitting 3 minutes right on the button. The last one was 2:57. It was tough to run fast out there today, maybe it would be faster if I had spikes on. In the evening I ran 20 minutes just to shake out the legs.
16 miles

Saturday 11/19
10am – I went down to Runtex and traded for a pair of Elite 2’s, they are sweet shoes, and then I drove to the Greenbelt and ran 50 minutes, but in the old shoes. In the evening I broke out the new shoes and ran 30 minutes with Barry.
12.5 miles

Sunday 11/20
9am – This morning I ran 2 hours from the house. I ran down to Town Lake and then all around the loop, averaging about 6:15. Then I added on a little bit along the northeast end of TL and then ran home. My legs felt a little tight from the Greenbelt yesterday.
19 miles

Week Total – 101.5 miles (my first 100+ mile week!)

Week of November 7th - 13th, 2005

Monday 11/7
10am – this morning I ran 50 minutes from the house to the IF fields and did two laps and came home.
7pm – This evening I ran 30 minutes with Barry at a fast pace and did a couple of strides
13 miles

Tuesday 11/8
7am – This morning I worked out with the guys. We ran a 4 mile tempo run on TL in 20:30 (5:05, 5:10, 5:10, 5:05), and then ran back to the track and ran 3 x 600m in 1:33-1:35 with 200m R jog. I felt very good!
10.5 miles

Wednesday 11/9
5pm – Tonight I ran 90 minutes at a decent pace with Barry on the bike. It was really nice out, perfect weather, maybe 70 degrees. I ran from the house to Town Lake and then to Stratford (crazy hills) and then scenic (moderate hills). I felt pretty good, although my legs tightened up a little after all the hillwork.
14 miles

Thursday 11/10
11am – 40 min from the house to the cemetery and a few loops and back
4pm – another 40 minutes, but much harder, with Barry, did a loop of the intramural fields and back
12.5 miles

Friday 11/11
4pm – today was a pretty tough workout. I ran from the house down to TL and ran 2 x 4 miles tempo with 2 min R (20:49, 20:38). Then, I ran back to the track for 2 x 1000m, but there was a soccer game on, so I ran down to the intramural track and ran 2 x 3 minutes hard with 2 minutes R jog. By this time I was feeling really glycogen depleted and hypoglycemic, so I only ran 10 minutes cooldown back to the house.
16 miles

Saturday 11/12
9am – This morning we drove to Waco again to watch the SC Regional meet. Before the race I ran 40 minutes, most of the way with Tom, Eric, and Ryan. When I got back to Austin I went 30 minutes easy with Barry.
11 miles

Sunday 11/13
8am – This morning I ran 2 hours from 0.0. Vig wanted me to take it easy, but I found it really hard to go slower than 5:50-6:00 pace. It was a great run, most of it with Poncho and Middleton, and then I ran the last 20 minutes on my own. My left big toe was bothering me for the first hour or so and then it went away. I iced it and took some advil in the evening.
20 miles

Week Total – 97 miles (lifetime high!)

Week of October 31st - November 6th, 2005

Monday 10/31
Today I ran 70 minutes at a good clip and then ran 4 x 30 seconds really hard. I felt great.
12 miles

Tuesday 11/1
I had an exam this morning so I was pretty stressed out about that, so I skipped the workout (I really don’t want to start working out again just yet), and I ran 70 minutes in the evening.
11 miles

Wednesday 11/2
Today I ran a hard run with Barry on the bike. We started at the house and then ran up Mt. Bonnell to Scenic, and then back via Enfield road. Barry ran over a corpse of an armadillo and blew a tire, so I had to go get him after the run. I ran 80 minutes at a very good clip.
13 miles

Thursday 11/3
Today I was supposed to run 40 minutes twice, but I was feeling really sick, so I just shuffled 40 minutes in the morning and then stayed in the house all day, and slept a lot.
5 miles

Friday 11/4
Today I was pretty sick and so I just sat around the house all day. I didn’t run.
0 miles

Saturday 11/5
Tonight I ran 60 minutes from the house to Town Lake with Barry. I felt pretty good, and the sickness is definitely gone. It was a good idea to take yesterday off.
9 miles

Sunday 11/6
7pm - Tonight I ran on my own from the house to Town Lake and then to scenic. I was feeling really good so I kept going around Hyde Park for a while, until I reached 90 minutes.
14.5 miles

Week Total – 64.5 miles (low because of sickness)

Week of October 24th - 30th, 2005

Monday 10/24
Today I ran 50 minutes easy and then did some circuits with the guys at the track.
8 miles

Tuesday 10/25
I ran 40 minutes in the morning and then another 40 minutes in the evening
12 miles

Wednesday 10/26
I ran 50 minutes in the morning and then another 40 minutes in the evening
13 miles

Thursday 10/27
Today I ran with Andrew in the afternoon, but I didn’t feel great (hypoglycemic), so I only ran 50 and then ran another 30 minutes in the evening and felt much better.
12 miles

Friday 10/28
8am – Today at the BIG 12 meet I ran 2 x 4k (5 min R) with Andrew on the race course. We ran in flats and were running about 3:05 per km. I was gapping him a little. It was a tough course to run on, and maybe flats weren’t the best, but it was a good effort. Afterwards I cooled down about 20 minutes and then ran around watching the races.
12 miles

Saturday 10/29
Today I took the day off, since the rest of the month is going to be crazy training wise
0 miles

Sunday 10/30
Today I ran 80 minutes with Barry on the bike. I felt great, but probably because of the day off yesterday.
13 miles

Week Total – 70 miles

Week of October 17th - 23rd, 2005

Monday 10/17
8pm – Tonight I just ran an easy run with Barry. We were pretty much running all around the neighborhoods looking for places for rent, seeing if there was anything available and that looked good because it looks as if we’ll have to move in January. Afterwards I did some really hard and long strides in my trainers. My legs looked leaner than I have ever seen them, it was pretty cool.
10 miles

Tuesday 10/18
Wednesday 10/19
8pm – I thought Vig would make me run a lot today, but he said since a lot of money on the line this weekend that I should gear up for the race, so I only ran 45 minutes easy with Barry.
7 miles

Thursday 10/20
9pm – I tried to get a workout done at the UT track but unfortunately they were setting the place up for Cold Pizza and ESPN Gameday, so I was forced to go down to Austin High, which actually wasn’t all that bad because the sprinklers were on that felt good. I ran 4 x 1000m really easy (2:53, 2:50, 2:48, 2:40) with 90 seconds rest. The last one I kept the same pace through 600m but closed in 59. I felt like a champ, and things might look good for the weekend.
8.5 miles

Friday 10/21
Today I traveled to San Diego in the late afternoon, but I squeezed in 20 minutes before I left and then ran 20 minutes and stretched a couple hours after dinner around the hotel.
6 miles

Saturday 10/22
Today I ran with Matt Kerr and Reid Coolsaet from the hotel in downtown San Diego. We ran down past the tourist aircraft carrier and along the waterfront. We ran about 25-30 minutes and then did 4 long strides on asphalt in a parking lot.
4.5 miles

Sunday 10/23
RACE – North American 5k Team Championships – 1st place – 13:58 (Team Winners)
Today I ran an awesome race to win the NA 5k champs in Chula Vista, CA. It was pretty windy out, but I decided to take it out after the first mile (a relatively easy 4:35). I think my second mile was in the low 4:20’s, and by the middle of the third mile I had built a pretty sizeable lead of about 15 seconds. I realized I had the win and was able to cruise home for the win in front of a pretty large crowd. It was awesome, and I felt like a million bucks ($3300 to be exact, hehe). Afterwards I cooled down with Reid for 25 minutes and then later on in the day took the plane home.
12 miles

Week Total – 48 miles

Week of October 10th - 16th, 2005

Monday 10/10
RACE – Izumo Ekiden (Izumo, Japan) – Leg Winner 23:36 8k (team was 14th/21)
I was really excited and happy to have gone back to Japan this year and won my leg at this race. It was probably one of the best athletic experiences I’ve had. The race itself was brutal since there was a stiff wind right in our face the entire way. I started pushing at 4k and only one guy went with me. He was a tough little guy and only dropped with less than 1km to go. It was on national tv in Japan and so I can’t wait to watch the video when they send it to me. Afterwards I ran for 30 minutes or so.
13 miles

Tuesday 10/11
8am – This morning before leaving Izumo I ran 50 minutes at a decent pace with the guys. We ran along the canal and up to the hills and back. It was a really nice run, and I didn’t feel to bad from the race.
8 miles

Wednesday 10/12
10pm – When I got off the plane from Japan tonight I was extremely tired, but I still managed to get out there and shake out for 20 minutes. Actually, I didn’t feel too bad, I slept almost the entire way home.
3 miles

Thursday 10/13
11am – This morning I ran down to Town Lake from the house and ran about 70 minutes at a decent pace. I tried not to look down at my watch, but I was probably running 6:10’s or so trying to stay easy.
11 miles

Friday 10/14
Today I ran 40 minutes in the morning and then 40 minutes faster in the evening with Barry. I felt great, and no feeling of jetlag at all.
12 miles

Saturday 10/15
11am – I ran a workout this morning. I might have waited a little long before doing it since the weather was a little hot and the bike path was really packed with people. In any case I ran 2 x 4 mile tempo with 4 mins jog R. I ran 21:10 for the first 4 miles and then turned around and ran 20:45 for the way back. My last 2 miles were 5:05, 5:10. I think I may have been pushing it a little hard in the last two miles, but maybe its because I hadn’t done a workout in so long.
13 miles

Sunday 10/16
8pm – Tonight I ran 90 minutes with Barry (on a bike) from the house to Scenic and then TL with a trip around the shoal creek area and all the huge houses there. It made it a pretty hilly run and I was moving pretty fast the entire way. I felt great, but the quads were a little sore from yesterday.
14.5 miles

Week Total – 74.5 miles

Week of October 3rd - 9th, 2005

Monday 10/3
Today I ran 50 minutes around Shoal Creek with an add-on. I definitely could feel that there wasn’t something right with my stomach, so that’s why I stopped a little short.
7 miles

Tuesday 10/4
I could not run today because of food poisoning. My stomach felt horrible.
0 miles

Wednesday 10/5
8pm – Tonight I tried to run 30 minutes easy with Barry, but I felt bloated and my stomach felt terrible. I had to stop a few times because of the shooting pain to my gut area. It may have been the worst run I have ever done.
3 miles

Thursday 10/6
Today was totally lost to travel. I had to catch a flight a 7am, and no time to get up and run. I had the most horrible GI problems ever on the plane. It was almost disastrous a few times. I have never gone to the bathroom so much in my life. I felt terrible.
0 miles

Friday 10/7
With the time difference and the travel to Japan, today was almost lost. When we got to the hotel in Izumo we ran maybe 25 minutes easy since we were crazy jetlagged. It felt good to shake the legs out.
3 miles

Saturday 10/8
8pm – Tonight I was able to get an easy workout in on the roads around the hotel. I ran about 20 minutes to warm up, and then ran 4 x 30 seconds hard with 30 seconds rest. I ran this in my trainers. I then ran 20 minutes to cool down. I’m a little worried because I haven’t worked out all week and this was a pretty pathetic attempt before the race on Monday.
6 miles

Sunday 10/9
10am – This morning before lunch we went for a little run along the river. I ran about 25 minutes and did some strides and some drills. I then stretched a bunch before going out to the special garden and tea house and then to the noodle place for lunch.
4 miles

Week Total – 23 miles

Week of October 3rd - 9th, 2005

Monday 10/3
Today I ran 50 minutes around Shoal Creek with an add-on. I definitely could feel that there wasn’t something right with my stomach, so that’s why I stopped a little short.
7 miles

Tuesday 10/4
I could not run today because of food poisoning. My stomach felt horrible.
0 miles

Wednesday 10/5
8pm – Tonight I tried to run 30 minutes easy with Barry, but I felt bloated and my stomach felt terrible. I had to stop a few times because of the shooting pain to my gut area. It may have been the worst run I have ever done.
3 miles

Thursday 10/6
Today was totally lost to travel. I had to catch a flight a 7am, and no time to get up and run. I had the most horrible GI problems ever on the plane. It was almost disastrous a few times. I have never gone to the bathroom so much in my life. I felt terrible.
0 miles

Friday 10/7
With the time difference and the travel to Japan, today was almost lost. When we got to the hotel in Izumo we ran maybe 25 minutes easy since we were crazy jetlagged. It felt good to shake the legs out.
3 miles

Saturday 10/8
8pm – Tonight I was able to get an easy workout in on the roads around the hotel. I ran about 20 minutes to warm up, and then ran 4 x 30 seconds hard with 30 seconds rest. I ran this in my trainers. I then ran 20 minutes to cool down. I’m a little worried because I haven’t worked out all week and this was a pretty pathetic attempt before the race on Monday.
6 miles

Sunday 10/9
10am – This morning before lunch we went for a little run along the river. I ran about 25 minutes and did some strides and some drills. I then stretched a bunch before going out to the special garden and tea house and then to the noodle place for lunch.
4 miles

Week Total – 23 miles

Week of September 26th - October 2nd, 2005

Monday 9/26
Today I ran 70 minutes easy, feeling a little bit sore from the long run yesterday.
10 miles

Tuesday 9/27
7am – This morning I ran by myself a couple of times, in the morning and then in the afternoon. It was really hot out today. I ran maybe 30 minutes in the morning and then 40 minutes in the evening.
11 miles

Wednesday 9/28
7am – This morning I was feeling really tired due to lack of sleep, but I did a short workout on the track in my flats. I ran 8 x 200 in 30-31, with 40 seconds rest jog (jogged 200m). It was really hard basically because of the heat. Tonight I ran again for about 20 minutes to shake the legs out.
9 miles

Thursday 9/29
Today I ran 40 minutes twice from the house, running very easy.
12 miles

Friday 9/30
4pm – Today I ran the course for the IBM race coming up. So I ran about 40 minutes pretty easy, and then did some strides in my trainers in the parking lot.
7 miles

Saturday 10/1
Today I just went out for an easy 60 minute run from the house to Town Lake and back
10 miles

Sunday 10/2
RACE – IBM Uptown Classic, Austin, TX – 1st place 10km – 29:05
I ran a terrible race today tactically. I felt great through 5km, but it was way too fast in 13:54, and then I died with the bad heat and horrible humidity. My 4th mile was like 5:10 or so. That was stupid and it cost me the record (29:03) and the money that went with it. The only good thing about this was the fact that I went through 5km that fast and felt so good, which means I’m starting to get in great shape. Afterwards I cooled down about 25 minutes or so.
14 miles

Week Total – 73 miles

Week of September 19th - 25th, 2005

Monday 9/19
7am – I ran 60 minutes easy down to Town Lake and back. Felt a little heavy after yesterday’s big run.
10 miles

Tuesday 9/20
7am – This morning I ran a hill workout with the guys at Morris Williams. We jogged there about 20 minutes and then did 20 hills. I was giving them about 2-4 seconds per interval and catching them near the top. The length of the hill repeat was about 200m, starting at 35 seconds for the fist 10 and then down to 31 for the last few.
14 miles

Wednesday 9/21
7am – This morning we met at the Greenbelt, but I ended up running on Town Lake. I felt pretty tired this morning and so I took it easy running about 6:40’s for 80 minutes.
12 miles

Thursday 9/22
Today I ran 40 minutes in the morning on the IF fields and then another 35 minutes in the evening around town easy.
11 miles

Friday 9/23
7am – This morning I ran a tempo run with the guys on Town Lake. We ran 4 miles in 20:30 (5:12, 5:03, 5:13, 5:02) from the 4 mile mark to 0.0. We ran back to the track where they ran 2k in 5:52, but I ended up running 3 x 1k in 2:43, 2:44, 2:44, with 90 seconds rest. That was really tough with the short rest.
12 miles

Saturday 9/24
7pm – tonight I ran 58 minutes from the house down to Town Lake and then back.
I felt pretty tired from running errands all day, but otherwise ok.
9 miles

Sunday 9/25
7am – this morning we all drove down to Bastrop State Park and ran 2 hours. The first hour was pretty easy and then the last hour steady. The trail was very nice most of the way.
18 miles

Week Total – 86 miles

Week of September 12th - 18th, 2005

Monday 9/12
7pm – Tonight I just ran 30 minutes easy with Barry around West Campus. I lost Barry about 10 minutes in as he chased a girl running in a Cornell shirt. He ended up getting her number so I guess that’s good for him
4 miles

Tuesday 9/13
7am – this morning I ran an easy 4 mile tempo run with Cutrer on the track. We went 5:15, 5:10, 5:10, and then Cutrer fell off, and then I ran the last mile in 4:45. It felt really easy except that I felt pretty fatigued from lack of sleep.
10 miles

Wednesday 9/14
8am – This morning I ran 70 minutes around Town Lake. I didn’t feel great, I think because it was so hot out, but I ended up running about 6 minute pace the entire way which was surprising.
11 miles

Thursday 9/15
8pm – Tonight I decided to take it easy, and I just ran 40 minutes.
6 miles

Friday 9/16
7am – This morning I worked out with the guys at Morris Williams golf club. We ran 8 x 1k on the flatter grass loop in 3:04-3:06, which felt really easy. The last one I opened up a little and run 2:44, and it felt easy, but I felt bad because I think I made a couple of the guys puke afterwards. Afterwards I ran 20 minutes cooldown and then 10 minutes easy barefoot on the infield.
14 miles

Saturday 9/17
10am – I ran the shoal creek loop on my own and added on a little in the small park for 40 minutes.
8pm – Barry and I ran 35 minutes during halftime of the football game, we were running at a pretty good pace.
10.5 miles

Sunday 9/18
6:30am – This morning I met with the guys and ran a long run. I ran the first mile with the guys and then dropped them since I couldn’t handle going 8:30 for the first mile. I looked down at my watch and ran 5:45 for mile 3 and then 5:45 for mile 4. I felt very good today and legs were great. I made it to the 8.5 mile marker in 48:00 and then turned around and averaged 5:35 for the last 5 miles that I could see the markers. I got to 0.0 in 1:33 or so, and then jogged the last 7 minutes.
17 miles

Week Total – 72.5 miles

Week of September 5th - 11th, 2005

Monday 9/5
Today I ran shoal creek easy. I was really tired because of the jetlag.
4 miles

Tuesday 9/6
This morning instead of doing a workout I ran for an hour around town. I ran on Shoal Creek and then added on a little.
9.5 miles

Wednesday 9/7
7am – This morning I joined the guys and ran on the Greenbelt for an hour, mostly with Raul. It was nice, and pretty cool out.
9.5 miles

Thursday 9/8
7am – This morning I ran a short but hard workout on the track. I put on my training flats and ran 1 mile in 4:34 (first 400 in 69), and then 1 min R jog, followed by 2 x 200m in 30 with 200m jog fast. Then jog 3 minutes, followed by 1 mile in 4:20 (last 400 in 61). I thought this wasn’t too bad considering I hadn’t done a stride in a week.
9 miles

Friday 9/9
Today I ran 15 minutes in the morning on my own and then 15 minutes in the evening with Barry.
4 miles

Saturday 9/10
I ran 15 minutes in the morning before getting on the plane and then 10 minutes with a few strides when I got to Providence.
4 miles

Sunday 9/11
RACE – Providence CVS 5k – 13:54 (5th)
I felt pretty good for the first 2.5 miles of this race and then I started to hurt pretty bad, I guess it’s because of a lack of base training that I couldn’t keep the pace. We were 8:50 at 2 miles and I thought I might contend. In any case I was pleased because I have never really run a competitive road race before, so this was a good start.
10 miles

Week Total – 50 miles

Week of August 29th - Sept. 4th, 2005

Monday 8/29 – Tonight when I got to Rovereto, which is an absolutely gorgeous place, I ate and talked a long time with Joe Gibson about training and the state of track, and then I went to run about 40 minutes easy. I saw some pretty funny sitings on the run, including a prostitute hanging in front of her car right in front of 4 cops in the middle of nowhere. I couldn’t figure out what the deal was with that. Anyway, felt good.
5 miles

Tuesday 8/30
Today I ran 20 minutes easy and then did some strides on the track in my spikes.
3 miles

Wednesday 8/31
RACE – Rovereto, Italy , 5000m – 13:41.09
I don’t think I’ve ever been as disappointed after a race as tonight. I missed the Commonwealth Games standard and it was horrible as I watched the clock go past. I had to run all alone the entire way and I was really frustrated about the guy behind me clipping my heels. It just didn’t happen tonight. I had to close in 59 just to get back to a respectable time. Afterwards I was so upset I ran a tempo run to clear my head a little.
14 miles

Thursday 9/1
5pm – When I got back to Dublin I ran 30 minutes easy
4 miles

Friday 9/2
I ran 35 minutes in the morning and then 35 minutes in the afternoon around Dublin.
8 miles

Saturday 9/3
I squeezed in 20 minutes before getting on the plane to Toronto
3 miles

Sunday 9/4
No running – Travel

Week Total – 37 miles

Week of August 22nd - 28th, 2005

Monday 8/22 – Today after the race I ran 40 minutes before jumping on the bus to Manchester airport.
6 miles

Tuesday 8/23 – Today I ran an easy hour around Mullaghmore
9 miles

Wednesday 8/24 – I jumped on the track today and ran an ok workout in Sligo. I ran 4 sets of 3 200s (29-28-27) with 50 seconds rest, 3 minutes between sets. It went well, but I felt slow, and there was a little bit of lactic on some of them near the end, but then again it was very windy.
8 miles

Thursday 8/25 – Today I just jogged 25 minutes in the morning and then again 25 minutes in the afternoon. Very cold and windy today, I had to even wear a sweater and running pants.
8 miles

Friday 8/26 – Today was a pretty short but tough workout. I ran 1000m in 2:33, and then 400m jog (2:15), and then 800m in 2:03, and then 400m jog (2:20), and then 600m in 1:31. It was very tough with the strong wind, but I was happy about it.
8 miles

Saturday 8/27 – Today I just ran 25 minutes in the morning on the dunes and then 25 minutes again in the evening around the head. It was a little warmer today, but still windy
8 miles

Sunday 8/28 – This afternoon I drove back from Mullaghmore to Sligo and got on the track and did 3 sets of 30-29-38 200s with 50 seconds rest and 3 minutes rest jog between sets. I felt VERY good today and stayed very relaxed with no lactic.
8 miles

Week Total – 56 miles

Week of August 15th - 21st, 2005

Monday 8/15
8pm – When I got to Mullaghmore today I just ran about 15-20 minutes to shake out the legs before going to bed for a long time.
2 miles

Tuesday 8/16
5pm – Today I ran in Mullaghmore (Ireland) for 60 minutes, around the headland a few times, and down on the fields near the beach. Afterwards I ran 5 x 20 secs sprints with 1:30 R, followed by a 5 min jog.
11 miles

Wednesday 8/17
10am – This morning I was dropped off in Sligo by Barbara at the track. It was raining pretty hard and so I waited before starting the workout out. When the rain subsided I ran a 20 minute warmup and then 4 miles at 19:23 (4:50, 4:55, 4:50, 4:48) in my flats, then a 5 minute jog, followed by 4 x 300m with 40 seconds R, in 45, 45, 45, 43.5. I felt very good today, even though there was a very strong wind on the backstretch. Bodes well for Sunday I hope.
11 miles

Thursday 8/18
5pm – This afternoon I ran 60 minutes easy in Mullaghmore along the road and then on the dunes and fields with the cows. Afterwards I went into Bishop’s Pool, a small enclave down a cliff on the ocean, and I dipped my legs in the cold water for about 20 minutes. It felt really good.
9 miles

Friday 8/19
11am – This morning I ran 25 minutes easy around Mullaghmore, and then I ran 20 minutes in the evening when I got to Dublin.
6 miles

Saturday 8/20 – Today I went to the track and ran with Sully and Nate. We just ran 30 minutes easy and then I did some strides in my spikes. In the stadium the wind seemed to be in your face all the way around the track.
4 miles

Sunday 8/21
RACE – British Grand Prix – 2 miles – 8:31.32
I went out DFL for the first 400m thinking I would be pulled along in 63, but I was 59 in last place, and then 4:08 at the full mile, which was way too fast. The last mile hurt really badly but I still managed to kick decently. I was disappointed in the fact that I did not run evenly because I know I am much faster than this.
6 miles

Week Total – 49 miles

Week of August 8th - 14th, 2005

Monday 8/8
11am – this morning I ran 55 minutes pretty easy from Mom’s house to the trails around the island. I found some pretty nice trails, but not too long in the forest near the house. My quads felt very sore today after yesterday’s long run. The afternoon I drove to pick up Jessica, and then in the evening I ran 15 minutes and did 4 really hard sprints for 30 seconds in my trainers.
11.5 miles

Tuesday 8/9
9pm – Tonight I ran another long workout here at the track in Montreal under the lights. It was much windier than on Saturday, maybe 3.5-4.0 constant wind. I ran 22 x 400m in 65 with 1 min R. Most of the intervals were right around 64.1 – 64.3. I felt very good and maybe should have continued to 24-25, but my right calf started to tighten up a little and my right foot was blistering again. On top of that and the wind, I said that was about enough and dropped a 61 to finish. Felt great.
11 miles

Wednesday 8/10
9pm – Tonight I ran 70 minutes pretty easy after dinner from the house in Montreal along the bike path into Verdun and back. I felt very good and was thinking about going longer, but Vig told me not to and I also had some GI issues from running so soon after dinner.
10.5 miles

Thursday 8/11
11am – Jessica and I drove to Mt. Royal Park, where I ran 45 minutes up and down the mountain on the wide bike path
7pm – I ran another 40 minutes tonight at a pretty decent clip around the island and I felt very good
13.5 miles

Friday 8/12
9pm – After driving Jessica to the Albany airport, I got back the house and slept a couple of hours before going to the track. I ran a pretty short, but tough workout tonight. I ran 3 sets of 1x1000m in 2:35, 45 secs R, the 4 x 200m in 30, with 30 secs R. The recovery between sets was 4 minutes jog. I felt pretty good tonight, although it was raining pretty hard at times.
10 miles
Saturday 8/13
11am – Today was a pretty easy recovery day. I ran 30 minutes in the morning and then 30 minutes in the evening here on nuns island.
9 miles

Sunday 8/14
8am – Before getting on the train to Toronto (for the plane to Dublin) I ran in from the house in Montreal across the river and back and then on the trails around the island for 90 minutes. I felt very strong and was slowly picking it up as the run progressed. Long day and night ahead.
14.5 miles

Week Total – 80 miles

Week of August 1st - 7th, 2005

Monday 8/1
9pm – Tonight I ran 65 minutes really hard once I got off the plane from Detroit. I ran from the house and did scenic. Going up the hills actually felt very good, and I’m starting to feel in shape again.
10 miles

Tuesday 8/2
11am – This morning I slept in and then ran 50 minutes easy from the house to IF and back. In the evening I ran 20 minutes including some strides.
10.5 miles

Wednesday 8/3
7am – This morning I ran a very hard track workout here in Austin. I ran 5 x 1000m with 3 minutes R. I ran the intervals in 2:42, 2:41, 2:41, 2:41, and 2:39. I felt very good through most of this workout and I definitely could have run a few seconds faster per interval with a rabbit. It was actually pretty cool out this morning, although it started to get hot for the last couple of intervals, but it probably was just me. In the evening I ran 20 minutes to shake out
13 miles

Thursday 8/4
8am – This morning I was feeling pretty tired from yesterday, but it’s time to train like crazy, so I ran 85 minutes pretty hard from the house to scenic then Stratford and then to TL. It was getting very hot even for 9am, and my legs felt tight, but I toughed through it before getting on the plane for Albany. Once on TL I realized that I was actually running 6 min pace (felt much slower).
13.5 miles

Friday 8/5
1pm – This afternoon I ran 40 minutes here in Montreal from Mom’s house to the bridge and across the river and back. I felt very good this morning, although it was very windy out today.
7pm – This evening I ran another 40 minutes around Ile des Soeurs, and I felt very good again, except for all the nats out here.
13 miles

Saturday 8/6
7pm – This evening I ran a really long and hard workout at the Ben Leduc Track in Montreal. I should have waited a little longer before starting the workout, since it was still a little hot and windy, but it went well nevertheless. I ran 6 x mile with 1 minute R in 4:38, 4:38, 4:39, 4:40, 4:38, 4:37. I then jogged 7:30 easy and then ran 2 miles in 9:55 (5:00, 4:55). All of these were done in flats, so I thought it was pretty good. VERY tired afterwards
15 miles

Sunday 8/7
7pm – Tonight I ran 1:50 at a decent pace here in Montreal. I ran from the house, over the bridge to the F-1 track and did a loop around that and then back. There was way too much pavement and it definitely took a toll on my legs. I was going to run 2:00, but my legs couldn’t take the pavement so I cut it a little short.
17.5 miles

Week Total – 92.5 miles

Week of July 25th - 31st, 2005

Monday 7/25
9pm – Tonight I ran 60 minutes pretty easy, but steady the last half (6:20-30) and then went on the track in my flats and ran 6 x 400m in 62 with 1:30 R. It was pretty windy out and my legs were definitely hurting from the last couple of days, but I toughed through it. The last one I took only 60 seconds rest and ran 60, feeling almost all out into the wind in the last 100m. I felt good, but I wish I was a little faster right now. I then ran 6 minutes back to the house
11 miles

Tuesday 7/26
No running today. In the morning I was moving furniture like crazy and then all day I was traveling. We didn’t get to the house in Chatham until 2am. It sucked.
0 miles

Wednesday 7/27
7pm – Tonight I went to the track in Chatham and ran 25 minutes and then did a couple 200’s and then a couple 100’s. I felt a little stiff, but otherwise it was ok.
4 miles

Thursday 7/28
RACE – Pan Am Junior Miracle Mile – 4:03.31
This was not a bad race for me considering I haven’t done any speed work. Afterwards Goucher and I ran a 4-mile tempo run in our spikes on the track. We ran about 20 minutes and it felt like we were jogging. We were pretty much having a conversation during… it felt great.
12 miles

Friday 7/29
11am – This morning I ran 65 minutes from Dad’s house down some dirt roads. Later on in the afternoon I ran another 25 minutes.
14 miles

Saturday 7/30
Unfortunately today I couldn’t run because my foot had a huge infected blister that was squirting puss. I could hardly walk on it.
0 miles

Sunday 7/31
10pm – Tonight I ran 60 minutes easy and the foot felt ok. It hurt, but I didn’t feel like I made it worse by running on it.
10 miles

Week Total - 51 miles

Week of July 18th - 24th, 2005

Monday 7/18
11am – Today I ran from Vancouver airport because I was on a layover on my way home from Winnipeg. I ran 90 minutes at a decent pace, and the weather was perfect.
14 miles

Tuesday 7/19
8am – This morning I ran 70 minutes pretty easy and then did 4 hard strides on the road.
10 miles

Wednesday 7/20
7am – This morning I ran a 6 mile tempo on Town Lake. It was unbelievably humid, and so it was very hard to go fast. I also felt very tired. I ran at about 5:15 pace for the tempo.
12 miles

Thursday 7/21
8am – I ran from the house and did a pretty hard 85 minute run to Town Lake and then did Stratford for the first time this year. Stratford is about 2 miles of grueling hills. There are about 5 one to two minute climbs.
13 miles

Friday 7/22
9am – I ran 40 minutes from the house to the IF fields
9pm – I ran 35 minutes from the house down to TL and back. I caught up with Raul and Munoz for the last 15 minutes
11 miles

Saturday 7/23
6am – This morning I ran a long workout on the track. It was 8x1000m in 2:48 – 2:50 with 1 minute R. It was very humid again this morning and I felt very fatigued (I need more sleep I guess). The workout went well, and the times were between 2:49 and 2:51, with the last one being 2:48. I was hoping to finish a little faster, but I just didn’t have it in the heat. In the evening I ran 20 minutes to shake the legs out.
13 miles

Sunday 7/24
9pm – Tonight I ran a really hard and long run. I ran 1:45 with the first hour or so at 6:00 pace and then the last 45 minutes probably way under 6:00. I ran from the house and did scenic. Then I extended it on onto TL in the dark and then back to the house for a drink of water and then in the neighborhoods for the rest. I was DEAD afterwards, I couldn’t even see straight to pick up Jessica at the airport.
17.5 miles

Week Total – 90.5 miles

Week of July 11th - 17th, 2005

Monday 7/11
9am – this morning is ran 50 minutes on my own around the neighborhood. It was already very hot out, and I don’t know why I waited so long to go run.
10pm – I decided to run again 20 minutes tonight and do 5x100m in the new spikes. I felt like I was flying in these milers. Afterwards did some drills and calisthenics.
11 miles

Tuesday 7/12
10am – I ran a workout this morning : 10 x 200m in 29-30 with 30 seconds R. It felt great even though it was almost 90 out when I did it. The new spikes felt great and I think I’m going to wear them in the race on Friday. In the evening I ran a 30 minute shakeout at a pretty good clip.
12 miles

Wednesday 7/13
Once I got to Winnipeg I ran with Alex l’Heureux for about 50 minutes. It was really warm and windy. It was not what I expected Winnipeg to be like. My legs felt tight, but I guess it was from the flight.
8 miles

Thursday 7/14
Today I ran an easy 25 minutes and put on my spikes and ran some strides – 2 x 200 at 30, then 2 x 150m.
4 miles

Friday 7/15
RACE – Canadian Track and Field Championships – 5000m – 2nd place - 14:03
The race went well and I got the job done. Reid went out hard and I decided not to follow because I didn’t know what my fitness was like. I hung back and then kicked hard in the last kilometer. My last 800 was around 2:04, so that was very good.
10 miles

Saturday 7/16
11am – I didn’t sleep so well last night after the race, but I did manage to run about an hour today easy.
9 miles

Sunday 7/17
2pm – Today I wasn’t feeling very good, but I did manage to run about 50 minutes easy.
7 miles

Week Total – 61 miles

Week of July 4th - 10th, 2005

Monday 7/4
8pm – Tonight I ran a workout on the track. It was 10x200m in 30 with 200m jog R (1 min). It was pretty easy since I have a race in two days. I watched the fireworks from the track with Jessica afterwards.
9 miles

Tuesday 7/5
7am – I ran an easy 20 minutes in the morning before getting on the plane to Indianapolis.
8pm – I ran another 20 minutes this evening with Ryan McKenzie and Christiano Mauricio.
6 miles

Wednesday 7/6
American Milers Club - 1500m – 3:54. Not a good race. I felt like I wasn’t even tired at the end, and was not lactic at all. Very poor effort, but I guess I was worried about my fitness and didn’t really know what to expect. I guess this was at best a crappy season icebreaker. Afterwards I ran 50 minutes and did 5 x 100m very hard with Alex l’Heureux.
12 miles

Thursday 7/7
9am – we met up with Robert Gary and the IU gang and ran 60 minutes at a pretty decent pace on their trail system. My achilles hurt a little bit, but I iced it and it felt good later on.
9.5 miles

Friday 7/8
8pm – I ran 30 minutes with Ryan tonight and then did a couple 200’s in 30 and then a few 100’s followed by drills and stretching.
4.5 miles

Saturday 7/9
American Milers Club - 1500m – 3:49.76. This was a much better race than a few days ago. I felt like I was actually competing and held on well for about 1200m. I went 60, 2:01, 3:02 and then started to go pretty lactic. I fought through it though and then rested only 10 minutes before pacing the 5k through 2k in 5:40. Not a bad workout.
9 miles

Sunday 7/10
8am – I ran 90 minutes this morning with a whole group of guys, mostly Canadians that ran the races last night. We ran on the trails and then finished up by running a little bit on the cross country course.
14.5 miles

Week Total – 64.5 miles

Week of June 27th - July 3rd, 2005

Monday 6/27
7:30am – I ran 66 minutes with Ryan Wilson this morning. We started at the house and then ran the TL loop. We were rolling 6:15’s on TL, and it felt comfortable. I then put on the spikes and ran 4x200m in 29, 28, 27, 27. Felt good, but almost all out. Afterwards I did some drills and ran 8 minutes back to the house.
12 miles

Tuesday 6/28
7am – This morning’s workout did not really work out to plan. I was supposed to go 5xmile, starting at 4:32, but I could not hit the time on the first one. I felt really heavy and sluggish. I went 4:37, and then Vig told me to just run 72’s and we cut the recovery. So I ran 4:47, then 4:48, with 2 minutes R. Afterwards I decided to do one last one in spikes and ran 4:32, again, not feeling great. I have to get more sleep, and go to bed earlier.
8 miles

Wednesday 6/29
8am – I decided to run very easy today and only go about 65 minutes. After the crappier workout yesterday I thought it would be best to back off on the mileage for a few days.
9 miles

Thursday 6/30
5pm – this morning I ran only 45 minutes easy. I needed an easier day.
6 miles

Friday 6/1
6:15am – I ran a track workout this morning. It was 8 x 1000m in 2:50 with R 2, 2, 3, 2, 2 minutes. I ran the first 2 with flats on and then switched to spikes. I ran them in 2:49-2:48, with the last one in 2:47. By the end it was really hot out already and Vig was spraying me down with the hose as I ran by. It was a pretty good workout.
13 miles

Saturday 7/2
10am – I ran 40 minutes this morning from house to shoal creek and a little add-on.
9pm – I ran 30 minutes easy around the neighborhoods
10 miles

Sunday 7/3
7am – I ran 90 minutes this morning with the guys on the Greenbelt. I was going a little too fast for them so they let me go ahead after about 15 minutes. I made it almost all the way to the hill of life and then turned around. I felt pretty good and strong.
14 miles

Week Total – 72 miles

Week of June 20th - 26th, 2005

Monday 6/20
8am – I ran 70 minutes today from the house to Scenic. My first run completely on the road and up some hills and it felt pretty good. I ran to the track where I did 5x150 sprints in 22, 21, 21 in flats, and then ran 20, 19.5 in my spikes. It was great to run in the spikes again. I then ran 5-10 minutes back to the house.
12 miles

Tuesday 6/21
6:30am – I ran a pretty tough track workout today. I ran a 20-minute warmup followed by some drills and strides. Then I ran 4x1000m with 5 minute jog R. The times were 2:45, 2:45 in flats, and then 2:41, 2:38 in spikes. Finally a very good workout and the weather was perfect today. I ran 25 minutes on the cooldown, and then ran another 22 minutes in the afternoon followed by some calisthenics.
13 miles

Wednesday 6/22
7:30am – I ran 90 minutes on the Greenbelt pretty easy with Barry. The temperature was perfect this morning and I felt good. Afterwards I got a nice deep massage from Lake Austin Massage.
13 miles

Thursday 6/23
AM – I ran 40 minutes with Barry from the house to the IF fields and back.
PM – I ran 40 minutes again with Barry, this time on Shoal Creek.
12 miles

Friday 6/24
6am – This morning I ran a workout with Barry. We ran from the track to TL where we ran a 4 mile tempo, starting from 0.0. I ran 20:28, or 5:10, 5:12, 5:01, 5:05. Barry ran about 22:10. Then we ran back to the track and I ran a 2k in 5:48 (2:57, 2:51), followed by 3 minutes R, and 4x400 in 63, 63, 60, 58 with 60 seconds rest. The 400’s felt awesome so I think there is a little hope yet to get in shape. As a cooldown I ran 15 minutes barefoot on the infield easy.
13 miles

Saturday 6/25
3pm – I took a long nap this morning and so I couldn’t get to run until the hottest time of the day. So I decided to break the run up into 2. I ran 36 minutes at 3pm, and 30 minutes at 7pm
10 miles

Sunday 6/26
7am – This morning I ran 1:50 on my own from the house down to Town Lake and looped around. I added on past the dam along the river and back to the TL loop. I thought I was running pretty easy but once I got to 0.0 I started taking splits and was running 6:00 pace for at least the last 6 miles. It felt good, but a little sluggish.
17 miles

Week Total – 90 miles

Week of June 13th - 19th, 2005

Monday 6/13
7am – I ran this morning on the Greenbelt for 60 minutes. I felt pretty good considering the long run yesterday. Afterwards I drove to the track, did some drills, and then ran 4x200 in 29, 28, 27.5, 27. It felt like an all out sprint. I then ran 10 minutes on the grass and did some hurdle drills and calisthenics.
10.5 miles

Tuesday 6/14
7am – I ran another 16x400m workout this morning. The legs were really tired from those 200’s yesterday, I guess I ran them way too hard considering my fitness. Anyhow, Vig told me to take it easy for the first 4. So I went 69-70 for 1-4 and then 66 for #5 and #6, and then 67 for the rest. The last one was 64 and felt like an all out sprint. The recovery between intervals was 90 seconds jog. I need to get in much better shape.
11 miles

Wednesday 6/15
8pm – I ran 80 minutes with Raoul, Munoz, and Rainbolt. We ran from the house to Shoal Creek and then down to Town Lake. Rainbolt and Munoz only went 45. It felt like we were flying, but we were only hitting 6:20’s on TL. Saw the bats coming out from the Congress Ave. Bridge for the first time; pretty cool.
12 miles

Thursday 6/16
9am – I ran 40 minutes easy this morning from the house to the IF fields. It was already pretty damned hot out. I got a really deep massage in the late morning from Lake Austin Massage and it left me feeling very tired and sore the rest of the day, so I decided not to run again.
5.5 miles

Friday 6/17
6:30am – I ran a 6 mile tempo on Town Lake in 32:00. I felt very sluggish from the massage yesterday and hopefully that’s why I ran a little slower than I expected. The mile splits were 5:27, 5:22, 5:20, 5:20, 5:17, 5:14. So I was definitely getting faster as the tempo progressed. I ran back to the track and did 2 x 1000m in 2:59 (easy) and 2:51 (a little harder). The wind was already blowing pretty hard on the track, so I figured this was ok. I then ran a 15-minute cooldown.
14 miles

Saturday 6/18
9am – I ran 70 minutes steady down at Onion Creek Greenbelt. The trails were very good, and there were loads of them. I was just worried about getting lost so I didn’t venture off too far. It was already very warm out but I got through it ok.
11 miles

Sunday 6/19
6:45am – I ran 100 minutes today. I started off at 6:45 and steadily dropped it down to 6:00 pace by mile 5-6. The last 4 miles were 5:50, 5:50, 5:45, 5:30. I jogged the last 4 minutes to the car as a little cooldown. Today I felt much stronger than last week.
16.5 miles

Week Total – 80.5 miles

Week of June 6th - 12th, 2005

Monday 6/6
OK back to serious training now here in Austin.
AM - I ran 60 minutes from the house to Town Lake and the loop back. I was averaging 6 minute pace on TL.
PM – I ran 15 minutes easy at night while getting my flats from the locker room and did 4 hard strides on the road in front of the house. The foot feels fine again.
11.5 miles

Tuesday 6/7
AM – I ran my first track workout so far. I slept through my alarm so I didn’t get out there until 8am and it starts to get hot then. I ran a 25 minute warmup with strides and drills, followed by 16x400 in 66-68 with 90 secs R jog. The first one felt like I was sprinting and by halfway through I didn’t think I would get through it. Anyhow I did, although the last couple were 68, 69, 65. This showed me that I have a lot of work to do to get back to form. I did 20 minute cool down afterwards.
11 miles

Wednesday 6/8
AM – I ran 80 minutes from the house to Town Lake with an add-on to the Greenbelt. I felt really slow today, and I really couldn’t go faster than 6:45 pace. Anyhow, I treated it as a recovery day. I need to get a massage.
12 miles

Thursday 6/9
AM – I ran 40 minutes this morning on my own.
PM – I ran 40 minutes again this evening pretty easy.
12 miles

Friday 6/10
6:30am – got up early to get this workout in. Started from the track and ran down to Town Lake. I ran a 4 mile tempo with my flats on in 5:07, 5:11, 5:12, 5:20, for 20:50. I ran 15 minutes back to the track and ran 2x1000m in 2:52, 2:48 with 2:30 jog R in between. These felt much better than I thought they would. I then ran an 18 minute cooldown. It was LONG workout this morning.
13 miles

Saturday 6/11
AM – I ran 30 minutes from the house to IF fields and back on my own
PM- I ran 35 minutes with Rainbolt and Munoz from the house to the IF fields again. We were flying tonight out there after seeing Leo Manzano win the NCAA 1500m in 3:37. HUGE props to him.
10 miles

Sunday 6/12
7am- I ran 90 minutes on Town Lake on my own. Started off pretty easy at 6:45 pace and slowly dropped it down to 5:50’s for the last 5 miles or so. It was a little hot, but a cooler breeze kept it bearable. My legs felt tired, but I was able to fight through it and get it done under control.
15 miles

Week Total – 84.5 miles

Week of May 30th - June 5th, 2005

Monday 5/30
I ran 30 minutes when I got to Toronto at a very nice park near Madeleine’s house. I was very tired and jetlagged. I can still feel my foot a little bit; I’m a little scared about it.

Tuesday 5/31
I ran 30 minutes today when I got back to Austin. Again today I was very tired.

Wednesday 5/1
I ran 30 minutes today again in Austin before getting on a flight to Florida with Jessica.

Thursday 6/2
I ran 60 minutes in Delray beach along the ocean drive (A1A). It was very hot and humid even at 8am, and the sun wasn’t even out. Afterwards we drove down to South Beach and had some fun.

Friday 6/3
I ran another 60 minutes today in Delray along the same path as yesterday. I was able to get a decent amount of soft surface running beside the railroad tracks but the surface was not that great.

Saturday 6/4
AM – I ran 30 minutes along the railroad tracks in Delray Beach
PM – I got back to Austin and ran with Barry from the house to the IF fields for 40 minutes.

Sunday 6/5
7am – I ran 80 minutes most of which was with the guys getting ready to leave for NCAAs. We were running 6:05’s and it felt really fast.

Week of May 23rd - May 29th, 2005

Monday 5/23
7am- I ran 60 minutes with Barry from the house. We ran to Morris Williams GC and ran one loop and a half and then ran home. The last few minutes I felt some pain in my foot, but it went away. Probably from too much running on the pavement, I need to keep on the soft stuff. In the evening I went to practice with the team and ran 10 minutes after doing drills, followed by 5 hard corner to corner strides on the grass. Barry and I then did hurdles and medballs.
10 miles

Tuesday 5/24
8pm- I ran a 20-minute warmup, followed by 4x1000m with 3 min jog rest. 2:56, 2:56, 2:54, 2:47. The last one I just wanted to open up and see what happened. It felt hard but good. I then cooled down on the grass for 20 minutes. Granny died today; need to go to Ireland this weekend.
9 miles

Wednesday 5/25
11am- I was able to get 30 minutes in before packing and quickly catching a flight to Toronto and then to Dublin overnight.
4 miles

Thursday 5/26
OFF

Friday 5/27
40 minute run, strides on the track at UCD

Saturday 5/28
OFF – My Granny’s funeral was today

Sunday 5/29
OFF – foot not feeling so great.

Week of May 16th - 22nd, 2005

Monday 5/16
6pm- I ran 60 minutes with Ben and Barry from the house to Town Lake. It was really nice out. We did some hard strides on the infield of the track afterwards.
9 miles

Tuesday 5/17
6pm- I went to practice today and ran 60 minutes with the team, but Barry, Ben and I dropped them after a few miles. We were running pretty hard, maybe 6:10’s on TL, and then we came back to the track where I put on some flats and ran 2x300 in 42 flat. It felt all-out but it felt great to open up again. We cooled down for 5-6 minutes easy on the infield afterwards.
11 miles

Wednesday 5/18
6pm- A bunch of us drove down to Barton Springs and ran on the greenbelt for 70 minutes pretty hard. We were rolling most of the way, and I picked it up to probably 5:10’s or faster for the last 5 minutes.
11 miles

Thursday 5/19
6pm- I went to practice today with the team. I ended up running 45 minutes pretty easy on Shoal Creek from the track and then doing some drills.
6.5 miles

Friday 5/20
8pm- My first real workout so far this spring… I ran a 20 minute easy warmup, then 3 miles tempo on the track under the lights in 14:57, mile splits 5:02, 5:02, 4:53. I felt pretty fat and overweight, but it felt ok. I jogged 3-4 minutes and then ran 2x300 in 45, 43 with about 4 minutes jog R. I cooled down with Nichol for 20 minutes easy.
9 miles

Saturday 5/21
11am- I ran an easy 60 minutes in the ridiculous heat today. I am not going to do this again, it was painfully hard. Felt ok, but a little tight from yesterday, so not a bad idea to take it easy today. I picked it up the last 15 minutes though, once I loosened up a lot. I will now run early in the morning
8.5 miles

Sunday 5/22
7:30am- I ran 80 minutes with the team from 0.0. We started off pretty easy but then dropped to near 6 minute pace on mile 4. Once we turned around after the bridge we started rolling 5:50s for a few miles until I turned back earlier with Kevin at 70 minutes, and then breezed back the last 10 minutes. It felt hard and my legs felt flat, but I hung in there well. It was really hot out, even at that time of day.
13 miles

Week Total – 68 miles

Week of May 9th - 15th, 2005

Monday 5/9
8pm- I ran 60 minutes on Town Lake from the 0.0. I ran pretty hard, it was dark, but running 6:15’s or so. My legs are feeling tired, need a new pair of shoes.
9.5 miles

Tuesday 5/10
6pm- I showed up to practice today for the first time in ages. It was a good feeling. I did all the warmup stuff, and then ran 60 minutes from the track to TL on my own since the guys were doing a workout. Once on TL I was running 6:05-6:10, legs still feel tired and inflexible. I have to work on this. Did some hurdle drills and lunges afterwards.
9.5 miles

Wednesday 5/11
6pm- Again today I went to practice. I did the drills and then drove down to 0.0 and met Flo 20 minutes into his run. We then ran Greenbelt which was really refreshing. It was a very good effort today. I do need to lose a few pounds though. I’m getting on a diet.
9 miles

Thursday 5/12
12pm- I ran 35 minutes today with Flo again. We ran a shoal creek loop. My foot was hurting. I really think it wasn’t the bone though, I think it’s the new shoes even though they are elites. I will take tomorrow off to be sure and cautious
5 miles

Friday 5/13
OFF
0 miles

Saturday 5/14
12pm- I decided to put my orthotics back in the elites, like I did last year. It was a great run with Barry and Flo from 0.0 to the Greenbelt for 63 minutes total. Even the last mile was 5:50. I felt great and there was no foot pain at all.
9 miles

Sunday 5/15
12pm- I will have to stop running so late in the day. It’s getting way too hot for this. I need to get up early. Anyway, I ran 70 minutes from the house down to Town Lake and did the small loop and back. I was averaging about 5:55-6 flat on town lake for the mile splits and I was feeling really good. I think I will increase the Sunday run by 10-15 minutes per week.
11 miles

Week Total – 53 miles

Week of May 2nd - 8th, 2005

Monday 5/2
9pm- I ran 43 minutes today with Rainbolt on the IF fields. It was a perfect temperature out and felt really nice, even cold. The weather has been perfect running weather here the last few weeks, even though it’s supposed to be getting hot.
6 miles

Tuesday 5/3
5pm- I ran 46 minutes on the IF fields. I’m really starting to get sick of this place. I need to find some other grassy areas to run on, that or get back to Greenbelt etc… Felt good though.
6.5 miles

Wednesday 5/4
1pm – I ran 50 minutes with Rainbolt on the IF fields again. I think this will be my last day here for a while. I felt good, and started rolling the last 20 minutes.
7.5 miles

Thursday 5/5
10pm – I had a really long day today getting my car registered, and really didn’t have time to run. I was going to make this my day off, but decided to squeeze in a 25 minute run in the dark at IF, and put in 3 hard strides near the end.
3.5 miles

Friday 5/6
11am – I ran 50 minutes from 0.0 on TL. I ran a short loop over the I35 bridge and then back to 0.0, where I had to add on an extra mile. I felt tired, and the legs didn’t feel so good; maybe because it was getting pretty hot and the sun was beaming down on me. I was still running pretty fast though 6:10-15’s.
7.5 miles

Saturday 5/7
9pm – ran 8 miles on Town Lake on my own. I didn’t wear a watch because I couldn’t find it. I ran pretty hard, but obviously no idea of the pace.
8 miles

Sunday 5/8
11am – I ran 60 minutes today on Town Lake. My legs were really tight and tired from last night, but I struggled through it (felt like the end of a long run), and the last 20 minutes were especially bad. But, I think I was still running 6:15’s or so.
9.5 miles

Week Total – 48.5 miles

Week of April 25th- May 1st, 2005

Monday 4/25
5pm - I ran 30 minutes by myself on the IF fields. Pretty good pace, maybe 6:20’s. I’m starting to feel a lot better.
4.5 miles

Tuesday 4/26
5pm - I ran with Rainbolt again for 35 minutes around the IF fields. Pretty funny episode with some pretty big fat guy running with headphones on, passed us going the opposite way and muttered “faggot…” to us under his breath. Needless to say we almost laid the smack down on this guy right there on IF. We passed him a couple more times, and we gave him the stare down, he didn’t say anything else. If he had I think we would have gone after him.
5.5 miles

Wednesday 4/27
Day off. Pool ran with Tom for 30 minutes.
0 miles

Thursday 4/28
8pm - I ran 35 minutes with Nichol on town lake in the evening. It was really good to get back on the dirt, although I could feel the foot a little, it wasn’t painful. We were chugging along at 6:25 pace, and I felt good. I was able to keep a conversation throughout. I think the fitness is coming back fast.
5 miles

Friday 4/29
9pm- I ran 35 minutes on my own on the IF fields. It was nice and cool after a really hot afternoon. I gradually picked up the pace, with the last mile way under 6 minutes.
5.5 miles


Saturday 4/30
4pm- I ran 40 minutes with Rainbolt on Town Lake. It was really cool today, but windy. We started off at 6:30, and gradually brought it down to low 6’s for miles 3-5, and the last mile was 5:50. Very good run, but I had a stitch from a big lunch.
6.5 miles

Sunday 5/1
1pm- I ran 40 minutes again down on Town Lake. I decided to take it easy today because we kind hammered (compared to fitness) the last few days. Anyhow, I was still running fast though, maybe 6:10’s. So I guess I really didn’t take it easy. Oh well…
6.5 miles

Week Total – 33.5 miles

Week of April 18th - 24th, 2005

Monday 4/18
20 minutes - Harris Park small loop.

Tuesday 4/19
I ran 20 minutes at Harris Park on my own. Feels good, no pain.

Wednesday 4/20
I ran 25 minutes at Harris Park on my own.

Thursday 4/21
I ran 25 minutes at the IF fields on my own

Friday 4/22
I ran 25 minutes at the IF fields on my own. Not feeling so hot. But getting a little better

Saturday 4/23
I ran 30 minutes with Rainbolt, Havard, and Metting. Havard lasted about 5 minutes and then watched people play slowpitch, but surprisingly Metting made it the entire time. We were actually hammering pretty hard. I thought I was going to throw up the last 10 minutes. We probably averaged 5:50’s
5 miles

Sunday 4/24
I ran 30 minutes easy with Rainbolt on the IF fields. Not bad, but tired from the day before.
4 miles

Week of April 11th -17th, 2005

Monday 4/11 - Nothing - trying no to get fat here

Tuesday 4/12
10 minutes – I decided that this would be the day of the 3rd try back. We’ll see if this works. Felt ok during the run, but I’m really not very fit.

Wednesday 4/13
10 minutes – Just to check if there was pain from yesterday’s run. Feels good.

Thursday 4/14
10 minutes – NO PAIN!!! Could this be??? It feels too good… We’ll see

Friday 4/15
15 minutes – Still feels good. No pain walking or anything… Might be it…

Saturday 4/16
15 minutes at Harris Park. More of the same – I feel really bad running, but it’s not the foot…

Sunday 4/17
20 minutes at IF fields. Very unfit, many stitches during this run…

Week Total - It don't matta!

Week of Feb 21-27th, 2005

Thursday 2/24 – I’m BACK!!!!!!!!!!!!! It’s been way too long since I’ve posted here. As one might have suspected, I got injured after that good steady state run in January, SIX WEEKS ago. I got a stress reaction in my 4th metatarsal. But don’t worry too much, it feels ok now, there is a little bump on the bone, but it doesn’t hurt. I’ve been keeping in some kind of shape on the bike, but of course it’s very tough. The road back will hopefully go smoothly. In any case, here we go! Today I ran 20 minutes on Town Lake. I was running at about 8 minute pace, and very careful to over analyze any pain in my foot. It felt weird, but that’s about it, so I was really encouraged afterwards. My legs feel like they’ve been biking too much and have forgotten how to run!
2.5 miles

Friday 2/25
Ok today I talked with Vig, and he told me that running 20 minutes a day is probably too much to start. So, I will back off a little bit, and of course I will add-on anything with the biking. I ran probably 15 minutes total today, and then did a couple of calisthenics and light upper body weights.
2 miles

Saturday 2/26
I ran probably 10-15 minutes today. I hit the weight room with Tom and John, we did some solid squats.
2 miles

Sunday 2/27
After biking hard today I went on the elliptical trainer for about 15 minutes hard, and then ran for 15 minutes. The foot felt ok, I think I’ll take off from running tomorrow to make sure it’s progressing, it may need some rest. But I’m very optimistic.
2 miles


Week Total – 8.5 miles